I had a champion weekend as planned!!
Sunday- ran hills- I did 5 x approx 200m hills…and one killer LONG one of about 400 -500 meters~ i should measure them some day! Then I finished with 2 100 meter sprints on the flat grass– they felt so easy after the hills!

Monday- Chest
Tues- Legs
Wed- a run and mish mosh of plyo type exercises and abs
Thurs- back
Friday- Legs
Saturday- off
Sunday- a run and mish mosh of plyo type exercises and abs

Alright!!! it is starting to get close to “CRUNCH” time for this contest….I know that every day I get more and more intense about kicking and attaining my habits!!!

14 days to go…one thing

Welcome to week #2 of our 21 day Break the Habit!! Just 14 days to Go…
I hope you enjoyed week #1 and that you feel 7 days closer to breaking or attianing your habit.

If you missed any of the posts from last weeek with tasks, workouts and tips for helping you “Break the Habit” take a look at the– 21 day Kick the Habit book-– below the main post there are links to each day’s email, tasks and my blog posts for the contest. Enjoy!

Your task for today is to follow up on your POA (plan of attack) that you wrote up yesterday, by doing ONE item at a time. Since most mothers are forced to multitask, It may feel odd to focus your effort on ONE thing at a time. Studies prove that by focusing on “one thing” you’ll do a better job and feel less stressed while doing it. Singular focused actions will catapul you to breaking or attaining your habit!!

Beginner Workout Option:

Circuit- do all exercises for upper body in the order listed and repeat the circuit 3 times.

EXERCISES

UPPER BODY

Push ups on knees

3 sets to failure

Rows- bent over holding dumbells

3 sets of 10 reps

Chair dips- for triceps

3 sets to failure

DB Military Shoulder Press

3 sets of 10 reps

Bicep Curl

3 sets of 10 reps

Tricp extension

3 sets of 10 reps

Lateral Raises

3 sets of 10 reps

OR…

Experienced Workout Option-

Paired circuit- do the 2 exercises in the same color continuouly with very little (15 sec) rest between sets.

CHEST, TRICEPS

Bench Press or Chest Press

3×6-8

Tricep Extensions

3×6-8

Incline DB flys

3×8-10

Tricep bench dips

3xfailure

Cable flys

3xfailure

Tricep Push Downs

3xfailure

Knee Ups-to failure 2-3 sets

Crunches 3×15 slow

I am off to do ONE thing at a time, ONE step at a time toward success!!